Rituals for Improved Performance

As a Health and Wellness Coordinator for a global corporation I am privileged to be exposed to manytools. Tools in which I can utilize withinmy coaching of others to help improve their work/life performance. I willing admit that I too use many of these tools to help myself. My coaching/teaching philosophy is that I need to help myself first before I can help others.

I am certain that many of you feel the same way which is why I wanted to share with you some of these tools so that you can perform your best while delivering your Spinning® and SpinPower classes, BodyBlade, PeakPilates, and whatever else you do so that you too can perform your best.

The following Ten Rituals will not only provide you with a routine for improvement and/or lifestyle change, but they can also become a script for which to deliver your rides.

Choose specific times and days todo at least three cardiovascular and two strength workouts each week.

Eat energy rich foods, focusing onproteins and complex carbohydrates, every three hours. A typical day shouldinclude three smaller meals and two snacks (each 100-200 calories).

Begin preparing for sleep at least45 minutes prior to going to bed by quieting your body and mind. Sleep at least7-8 hours per night.

When you notice yourself feelinglike you’re a victim, separate the facts of the situation from the story youare telling yourself. What is the most realistically optimistic story you couldtell here without denying or minimizing the facts? Put another way, how wouldyou respond to this situation at your best?

When you feel triggered – pushedinto negative emotions–take a deep breath and feel your feet. Whatever you feelcompelled to do, don’t. Buy time until you feel able to truly reflect on howyou’d like to respond, rather than simply reacting.

Designate specific times throughoutthe day when you ask yourself: “What energy quadrant am I in?” If you findyourself on the negative side of the quadrants, ask yourself: “What do I needto do to move myself back over to the positive side?

Before you go to bed, identify themost important task you could do the following day. Do the most important thingfirst thing in the morning by scheduling a minimum of 45 minutes and no morethan 90 minutes for this task. This time as sacredly as you would a meeting.When you are finished, take a renewal break.

Set aside designated periods oftime each week to reflect, strategize and focus on the big picture.

Set aside regularly scheduled times– at least five minutes for each one – during which you meditate or engage in adeep breathing exercise in order to develop and train the “muscle” of absorbedfocus.

Check in with yourself once a dayto reflect on this question: “How aligned is my behavior today aligned with mydeepest values – the person I want to be?” If you’ve fallen short, what changedo you need to make going forward?

What other rituals do you currently use that work in improving your physical, mental and emotional performance?